What Kind Of Exercises Should Be Done In The Pool?

Workouts in the pool are called aquatic exercise. Fitness equipment such as flotation devices and dumbbells designed for water use add another dimension to your pool workout. The buoyancy of water eliminates gravitational forces, allowing a greater range of motion. Doing aquatic exercise offers many benefits. It strengthens muscles, increases cardiovascular endurance and improves your balance.

Shallow Water Dumbbell Exercises

Exercise in shallow water with water dumbbells. Stand in the pool so the water comes up to your chest and hold a dumbbell in each hand. Perform the same exercises you do for your upper body at the gym. Do curls for your biceps, forward arm raises for your pectorals, lateral arm raises for your deltoids and rear arm raises for your triceps. Do up to three sets of eight to 12 repetitions.

Lower Body Deep Water Strengthening

Take a walk in the deep end of the pool to strengthen the muscles of your lower body and get a cardiovascular workout. Stand in the pool where the water reaches shoulder height and traverse the pool by walking forward, backward and side-stepping. Next, walk sideways but this time cross your right foot over your left and then switch so your left foot crosses your right. Finish with a set of jumping jacks where you do not lift your arms out of the water. Perform these exercises for a predetermined distance or for a set number of minutes.

Flotation Devices for Deep Water

Some deep water exercises done in the pool require a flotation device to keep your feet from touching the bottom. Wrap one or two flotation noodles around your waist and hold on with both hands to keep them in place. Move your legs as if you are pedaling a bicycle, pointing your toes when your leg is extended. Use a flotation belt to free your arms and move your limbs as if you are jogging. Cardio exercises like these can be done for a few minutes or an hour just like the treadmill.

Therapeutic

Therapeutic exercises done in the pool have beneficial effects, according to a systematic review conducted by the University of Jyväskylä in Finland and published in the January 2009 issue of the journal "Clinical Rehabilitation." The review compared all types of therapeutic aquatic exercise and the effects on adults suffering from lower back pain in 37 clinical trials. Reviewers found aquatic exercise was overall beneficial to patients and reduced pain as well as number of days absent from work. However, it was not proven to be better than other forms of therapy.